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SATURDAY 150328

Warm-up:

Run 400m

Complete 3 rounds not for time…

5 pull-ups

10 push-ups

15 squats

Then 

Zombie walks 

Butt kicks

15 leg swings

Hips on box

Partner WoD:

In teams of two, with only one partner working at a time, partners alternate whole rounds to complete…

As many rounds and reps as possible in 10 minutes of:
10 Push Press (115/75 lbs)
5 Burpees Over the Barbell

Rest 5 minutes, and then…

As many rounds and reps as possible in 10 minutes of:
Row 150 Meters

15 Russian Kettlebell Swings (heavy)


Mobility:

Mash quads a lot

Roll posterior

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